Open Prep Week 1, Day 4

By Sean 0
January 07 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

10 PVC OHS

10 PVC Sotts Press

Cossack Squats

Strength

Back Squat (7,5,3,7,5,3)

7 reps @65% max

5 reps @75% max

3 reps @85% max

2 ROUNDS

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Bitch Work

Yoke Walk (Time)

3×100′

Male use 2x bodyweight

Female use bodyweight

Related posts

November 09 2017

1313

author: seriou38_wp

August 31 2016

MF 1009

author: seriou38_wp

January 01 2019

CLOSED

author: Sean

December 04 2018

1116 – Smooth Criminal

author: Sean

August 03 2016

MF 989

author: seriou38_wp
close
Facebook IconYouTube IconTwitter IconVisit Instagram